Category: Sport

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets:  3 Pause Back Squats + 3 Tempo Back Squats + 3 Back Squats Warm-up as needed. Build as heavy as deemed fit. Pause Squats should be 2-3 second Pause in the bottom. Tempo Squat should be 3 seconds down and up each rep. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10…

WOD: 1) 5 rounds AQAP: 20 Wall Balls 20/14 20 Push-ups 10 Single Arm Dumbbell Overhead Squats 50/35 10 Pull-ups Perform the Dumbbell Squats as 5 on each side. Extra Work: 2) Belt Squat Marching w/Dumbbells: 5 minutes Hold some light Dumbbells in your hands. You pick the loading for the Belt Squat Machine. Goal is 5 minutes with no breaks. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Comp Programming layout and thoughts for athletes moving forward HERE **For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 1 Muscle Snatch + 1 Tall Power Clean 1 Pause Thruster Start at a light weight. Use this as warm-up and positional work. Build as heavy as deemed fit. 1b) 5:00 – 17:00 – Every 1:30 x 8 sets: 2 Clean and Jerk Build load through each set as deemed fit. All reps are full Squat. These are meant to be done with a drop in between and…

*Comp Programming layout and thoughts for athletes moving forward HERE **Sweetwaters is doing their Annual Coat Drive and we’ve got a box at the gym. If you’ve got some old jackets there are plenty in need of them. You can read about this great event that is put on every year HERE ***For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) 5 rounds for Max Reps – :40 ON/:20 OFF: Rope Climb or Rope Sit-to-stand Alternating Dumbbell Snatch 50/35 Box Jump 24/20 D-Ball Shoulder Lunge 70/50 Assault Bike or C2 Bike Have fun. Scale as needed….

*Comp Programming layout and thoughts for athletes moving forward HERE **Sweetwaters is doing their Annual Coat Drive and we’ve got a box at the gym. If you’ve got some old jackets there are plenty in need of them. You can read about this great event that is put on every year HERE ***For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Banded High Row Complex (Pronated, Neutral, Supinated) 10 Deadbugs w/Plate Overhead 15 second Single Leg Glute Bridge-up Hold Perform with the intention of activation and positioning, not…